5 minute walk
leg swings
.5 mile jog
20 minute EMOM
10 burpees
This workout will get the ol ticker revving. I finished the last set in 36 seconds which is only 5 seconds slower than my first set. I survived. My legs are still a bit stiff from squats on Sunday. Usually I do another leg day midweek. I'll see how things are feeling tomorrow.
Seems like I am the last to know sometimes. This will be an eventful Christmas. A wise man once said "do not pray for an easy life. Pray for the strength to endure a hard one." Here we go.
Wednesday, December 23, 2015
Wednesday, December 16, 2015
Not So Fast
5 minute walk
.5 mile jog
leg swings
hip joint work
5 minute squat hold
5 sets 10 (5 each leg)
pistols
1 minute rest
3 sets 20 (10 each leg)
skater squat
1 minute rest
50 air squats
3 grip crushers
I backed off on the rep count for the pistols today. The last two times I did the full 100 reps my left quad felt strained. Today it felt fine. Next time I'm going to bump it to 5 sets of 12. The skater squat was something I found on youtube for quad dominate bodyweight exercises. I think it is a great complimentary movement to the pistol.
.5 mile jog
leg swings
hip joint work
5 minute squat hold
5 sets 10 (5 each leg)
pistols
1 minute rest
3 sets 20 (10 each leg)
skater squat
1 minute rest
50 air squats
3 grip crushers
I backed off on the rep count for the pistols today. The last two times I did the full 100 reps my left quad felt strained. Today it felt fine. Next time I'm going to bump it to 5 sets of 12. The skater squat was something I found on youtube for quad dominate bodyweight exercises. I think it is a great complimentary movement to the pistol.
Wednesday, December 2, 2015
Legit Pistol Day
5 minute walk
.6 mile jog
5 sets of 20 (10 each leg)
pistols
1 minute rest
Every time I do these they get a little bit easier. I'm noticeably weaker on my left leg. I also feel like I am caving in my knees when I do these. Still got work to do.
.6 mile jog
5 sets of 20 (10 each leg)
pistols
1 minute rest
Every time I do these they get a little bit easier. I'm noticeably weaker on my left leg. I also feel like I am caving in my knees when I do these. Still got work to do.
Monday, November 30, 2015
Thursday, November 19, 2015
Let Not One Day Pass
5 minutes walk
.5 mile jog
50-50-50
airdybe calories/burpees/airdyne calories
9:47
I tried this workout a few months back and did it in 10:30. This one is tough. I think I probably did it more like 9:40 since I was fumbling with the watch timer so much. I did the 50 burpees unbroken. That is the most burpees I've done since I finished the 100. To be honest, the airdyne was the hard part.
I've always wanted my own motto. For the longest time I thought it was "speed wins". I used to say that all the time to Derek when talking about sports. I think I found a new one. Let not one day pass. The longer version of that is Let not one day pass without having made even the smallest progress towards your goal. I have started living this motto everyday while attempting to work towards my goal of freedom from the freeways.
.5 mile jog
50-50-50
airdybe calories/burpees/airdyne calories
9:47
I tried this workout a few months back and did it in 10:30. This one is tough. I think I probably did it more like 9:40 since I was fumbling with the watch timer so much. I did the 50 burpees unbroken. That is the most burpees I've done since I finished the 100. To be honest, the airdyne was the hard part.
I've always wanted my own motto. For the longest time I thought it was "speed wins". I used to say that all the time to Derek when talking about sports. I think I found a new one. Let not one day pass. The longer version of that is Let not one day pass without having made even the smallest progress towards your goal. I have started living this motto everyday while attempting to work towards my goal of freedom from the freeways.
Thursday, October 22, 2015
Pistol Squat
5 minutes walking
pullups
11,10,10,9,8
chair pistols
5 sets of 20 (10 each leg)
2 legit pistols holding a 12lbs dumbell
Today was cool. I've been practicing doing pistol squats for a few weeks using a chair. Today I decided to use a small stool which took my hip crease below parallel. At the end of the 5 sets I was feeling pretty good so I decided to try a pistol holding a 12lbs dumbbell in front of me. I did it! I pulled off one on each leg. Next time I do that workout there won't be any chair or stool. It has been a while since I've done anything new. Now if I can just figure out how to do doubleunders and handstands.
I never wrote about the 100th day. I'm not sure why I didn't because I was pretty proud of it. I filmed it with my phone and had every intention of putting it on youtube. When I watched it the first thing I did was count the reps. I remember sort of losing count and if I didn't do the full 100 I was going to have to do it again the next day. Thankfully I ended up doing 101. My time was 5:53. My previous best 100 burpee time was something like 7:30, so I'm pretty happy with that improvement. 5:30 would have been better.
I tried doing some ring pushups a few days after the 100th day. My shoulder felt a bit uncomfortable. I would really like to go see a physical therapist about that. My shoulder really hasn't been the same since I did bench press 2 years ago.
pullups
11,10,10,9,8
chair pistols
5 sets of 20 (10 each leg)
2 legit pistols holding a 12lbs dumbell
Today was cool. I've been practicing doing pistol squats for a few weeks using a chair. Today I decided to use a small stool which took my hip crease below parallel. At the end of the 5 sets I was feeling pretty good so I decided to try a pistol holding a 12lbs dumbbell in front of me. I did it! I pulled off one on each leg. Next time I do that workout there won't be any chair or stool. It has been a while since I've done anything new. Now if I can just figure out how to do doubleunders and handstands.
I never wrote about the 100th day. I'm not sure why I didn't because I was pretty proud of it. I filmed it with my phone and had every intention of putting it on youtube. When I watched it the first thing I did was count the reps. I remember sort of losing count and if I didn't do the full 100 I was going to have to do it again the next day. Thankfully I ended up doing 101. My time was 5:53. My previous best 100 burpee time was something like 7:30, so I'm pretty happy with that improvement. 5:30 would have been better.
I tried doing some ring pushups a few days after the 100th day. My shoulder felt a bit uncomfortable. I would really like to go see a physical therapist about that. My shoulder really hasn't been the same since I did bench press 2 years ago.
Thursday, October 1, 2015
Watt
Day 99
5 minute walk
.5 mile jog
99 burpees
20 pull ups
Well...... tomorrow is it. The long journey is about to come to an end. I am really looking forward to not doing burpees on Saturday. That being said, a tiny voice inside me is saying, hey wouldn't it be cool to go back down the ladder and go back down from 100 to 1. Yeah, I don't think so. My squat rack is embarrassingly dusty. I mean need to remedy that situation in short order. One thing I do plan to do however, is the 7 minute burpee challenge. Somehow I need to get a hold of some big chocolate chip cookies. Eating one of those about an hour prior to doing something burpees seem to have worked out well in the past.
5 minute walk
.5 mile jog
99 burpees
20 pull ups
Well...... tomorrow is it. The long journey is about to come to an end. I am really looking forward to not doing burpees on Saturday. That being said, a tiny voice inside me is saying, hey wouldn't it be cool to go back down the ladder and go back down from 100 to 1. Yeah, I don't think so. My squat rack is embarrassingly dusty. I mean need to remedy that situation in short order. One thing I do plan to do however, is the 7 minute burpee challenge. Somehow I need to get a hold of some big chocolate chip cookies. Eating one of those about an hour prior to doing something burpees seem to have worked out well in the past.
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